Egg White Frittata
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Last updated on Feb 21, 2025
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Light, fluffy & packed with veggies, this egg white frittata is the perfect high-protein, low-calorie breakfast. Quick, easy & great for meal prep!
Whenever I want a high-protein, low-calorie breakfast, I turn to this egg white frittata. It’s fluffy, loaded with fresh veggies, and perfect for meal prep—whether you need a quick weekday breakfast or a protein-packed brunch option. I’ve already shared my egg white omelette and egg white bites, but this easy frittata has quickly become a go-to in my kitchen.
Table of Contents
What Makes This Egg White Frittata So Good?
- Light yet satisfying – Egg whites keep it lean while still offering a protein boost, so you feel energized without feeling weighed down.
- Quick and easy – No fancy techniques here! Just sauté, pour and bake, and you’ve got a delicious frittata that’s ready to eat in about 20 minutes.
- Perfect for meal prep – This frittata is the perfect breakfast recipe to make ahead of time to enjoy throughout the week — it reheats beautifully for a quick, satisfying meal.
Ingredients Needed
- bell pepper – a pop of color and a bit of natural sweetness. Red, yellow, or orange all work well—choose your favorite!
- tomatoes – grape or cherry tomatoes are perfect for this recipe. They add juicy bites of sweetness that balance out the savory elements.
- red onion – adds a hint of sweetness and a subtle crunch. Use yellow onion if that’s all you have on hand.
- spinach – classic for a frittata! It adds a boost of nutrients and a little extra texture to every bite.
- liquid egg whites – the protein-packed star of the show, keeping this egg white frittata recipe low in calories, but high in protein. You’ll need a full 16oz container of liquid egg whites for this recipe.
- feta cheese – adds a nice creamy, salty element to this dish.
Find the full ingredient list with measurements in the recipe card below.
Substitutions
- Veggies: Feel free to use your favorite vegetables or whatever you have on hand. Mushrooms, zucchini, eggplant, squash or kale would all be great additions.
- Feta cheese: Not a feta fan? Try goat cheese or even a sprinkle of shredded cheddar cheese.
- Make it dairy-free: If you need this dish to be dairy free, leave out the cheese, or add a spoonful of nutritional yeast for a savory kick.
- Want to make a quiche instead? If you want something that is a bit more filling, try my egg white quiche instead.
- Want to use full eggs? Not concerned about this frittata being low in calories? You can certainly use full eggs instead. You’ll need about 12 eggs to replace the liquid egg whites. You could also try making my easy frittata or roasted sweet potato kale frittata instead.
How to Make a Vegetable Egg White Frittata
With just a few simple ingredients, a little prep, and a warm oven, you’ll have a light, protein-rich breakfast ready in four easy steps!
Step 1: Preheat your oven to 375°F. Heat oil in an oven-safe skillet over medium heat. Add the diced bell peppers and red onion. Sauté until slightly softened.
Step 2: Season with salt and pepper, then add chopped spinach and tomatoes. Cook until the spinach wilts.
Step 3: Reduce heat to low and pour egg whites evenly over the veggies. Sprinkle crumbled feta cheese on top.
Step 4: Transfer the skillet to the oven and bake for about 10 minutes, until set. Let it cool slightly, garnish with parsley, slice and serve.
Brittany’s Tips!
- Use an oven-safe skillet: A cast iron skillet is perfect for that nice, even cook. Just make sure it’s well-seasoned and lightly greased so nothing sticks.
- Season as you go: A pinch of salt and pepper while sautéing the veggies, then another sprinkle with the egg whites, helps layer the flavors. Don’t wait until the end to season!
How to Serve
Since this spinach and egg white frittata is lower in calories I usually serve it alongside turkey bacon, breakfast sausage or this PB&J protein yogurt bowl for an added protein boost, but the possibilities are endless! Here are some additional serving suggestions:
- Avocado toast: Serve alongside a piece of avocado toast for a balanced and satisfying morning meal.
- Smoothie bowl: Enjoy your breakfast frittata slice with a green smoothie bowl or acai bowl for an extra punch of nutrients. For some more protein, you could make one of my protein shakes.
- Salad: Serve it with some greens, like my arugula salad, strawberry spinach salad or a simple fruit salad for a refreshing brunch option.
- Something sweet: I love having both savory and sweet for breakfast. You can’t go wrong with a slice of banana bread or these protein pancakes. If you’re feeling fancy and serving this frittata for brunch my fluffy cinnamon rolls (or protein cinnamon rolls) would be a delicious addition to your menu!
Storing Leftovers
- At room temperature: If you’re serving this veggie egg white frittata at a brunch or get-together, it can sit out for a couple of hours. Any longer, and it’s best to refrigerate.
- In the fridge: Transfer any leftovers to an airtight container and store in the fridge for up to 3-4 days. You can reheat individual slices in the microwave, oven, toaster oven or air fryer.
- In the freezer: For longer storage, wrap individual portions and freeze for up to 3 months. Thaw overnight in the fridge and warm gently for a quick, protein-packed breakfast anytime.
Frequently Asked Questions
Egg whites are lower in calories and fat compared to whole eggs, but they are still high in protein, making them a great option for someone who is looking to increase their protein intake while maintaining a low-calorie and low-fat diet.
Definitely. Bake it on Sunday, slice it up, and you’ll have a ready-to-go breakfast or light lunch all week. Just reheat as needed, or enjoy it cold for a quick protein fix.
Use fresh vegetables and avoid high-water content veggies like zucchini unless pre-sautéed. Don’t overbake—egg whites cook quickly and can release water if left too long.
Yes, this recipe is completely gluten free!
Yes, you can still make this frittata without a cast iron skillet. Use any oven-safe skillet, like stainless steel or nonstick, or cook the veggies on the stovetop and transfer everything to a greased baking dish before baking. A ceramic or glass dish works too, but the cooking time may vary slightly, so check for doneness around 12-15 minutes.
More Egg Recipes to Try
- Egg White Omelette
- Egg, Spinach and Feta Breakfast Wrap
- Dairy-Free Spinach Quiche
- Sausage Egg Casserole with Veggies
- Egg White Quiche
- Cottage Cheese Quiche
- Egg in the Hole
Be sure to check out the full collection of breakfast recipes on EBF!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Egg White Frittata
Ingredients
- 1 Tablespoon olive oil
- ½ cup diced bell pepper, red, yellow, or orange
- ½ cup sliced grape or cherry tomatoes
- ½ cup diced red onion
- ½ cup chopped spinach
- 1 16 oz container (2 cups) liquid egg whites
- ¼ cup crumbled feta cheese
- ¼ teaspoon sea salt, to taste
- ½ teaspoon pepper, to taste
- 1 Tablespoon chopped fresh parsley, for garnish
Instructions
- Preheat your oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet (I used a 10 inch cast iron) over medium heat. Add diced bell peppers and red onion. Sauté for 3-4 minutes until vegetables are slightly softened. Season with salt and pepper. Add chopped spinach and tomatoes. Cook for an additional 1-2 minutes until spinach wilts.
- Turn heat to low and pour the egg whites evenly over the vegetables in the skillet.
- Sprinkle crumbled feta cheese evenly over the top of the egg mixture.
- Transfer the skillet to the preheated oven and bake for about 10 minutes, or until the frittata is set.
- Once cooked, remove the frittata from the oven and let it cool for a few minutes.
- Garnish with chopped fresh parsley before serving.
- Slice the frittata into wedges and serve.
Notes
- In the fridge: Transfer any leftovers to an airtight container and store in the fridge for up to 3-4 days.
- In the freezer: For longer storage, wrap individual portions and freeze for up to 3 months. Thaw overnight in the fridge.
- Reheating: You can reheat individual slices in the microwave, oven, toaster oven or air fryer.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
